Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (500) 2 rounds 2 x 50 kick on 1:00 2 x 75 (25 free/25 stroke/25 free) on 1:00 Set (2000) 2 rounds Keep the same stroke throughout each round. 300 swim (every 3rd length is stroke)on 4:00 2 x 150 (50free/50stroke/50free) on 2:15 6 x 50 stroke on 1:00 100 easy on 2:00 Set (200) 8 x 25 choice on:30 ...odds fast ...evens easy Cool-down (200) 200 EZ |